nutrition for female footballers
DESCRIPTION
Points included:- 1. Carbohydrates, Protein, Fat, Vitamins and minerals intake. 2. Meal choices for breakfast, lunch and supper. 3. Suggested meal plan for training day and typical match day.TRANSCRIPT
Nutrition guide A source for higher performance
Benefits of eating well
Unlocking potential to play at a maximum level.
Provide fuel for training and match play.
Prevention of illnesses and injuries.
Enhancing recovery after training and matches.
Dietary Recommendation
Carbohydrates (60 - 70%)
Protein (15 - 20%)
Fat (15 - 20%)
Carbohydrate
A source of fuel for training and match play.
Carbohydrates stored in the liver and muscles.
Two types of carbohydrates Simple(sugars) carbohydrates are highly
refined. Complex (starch) carbohydrates are
unrefined and preserved in its natural state.
Example
Complex (Starches) Carbohydrate
Simple (sugars) Carbohydrate
•Sweets•Cakes•Jams•Soft drinks
•Rice•Bread•Pasta•Potatoes•Cereals•Fruits
Protein
Protein is needed to repair and build muscle tissues after training and match play.Sources of Protein
•Milk•Cheese•Meat•Yoghurt•Eggs•Nuts•Fish
Fat
Two types of fat; saturated and unsaturated.
Saturated fat can raise the level of cholesterol in the blood.
Unsaturated fat helps to lower cholesterol in the blood and reduces the risk of heart disease.
Fat also maintain the brain and visual systems.
Example
Sources of Fat (recommendation= 20g daily )
•Butter •Margarine•Oily fish ( mackerel, pilchards, salmon)•Cheese •Whole milk•Nuts
Minerals and Vitamins
Needed in small quantities but should not ignored.
Helps the body to maintain its function daily. Source of Minerals and Vitamins
•Eggs •Vegetables•Fruits•Fish •Dairy products•Cereals
Minerals
Mineral Source Function
Calcium Dairy products,Green vegetables
•Bones development.•Nerve transmission•Muscle contraction
Iodine Seafood, Water •Growth and development
Iron Spinach, Liver, Beef, Egg yolk, Dried fruits
•Carries oxygen to muscle tissues
Sodium Fish, Meat, Salt, •Helps movement in cells•Strengthen bones•Muscle contraction
Zinc Seafood, Whole wheat grain
Keeps skin healthy
Hydration Allows the body to recover after exercise. Maintains concentration level and
decision making during match play. Drink at least 500ml of water 2 hours
before training.
Symptoms of dehydration Feeling thirsty. Experiencing longer periods of muscle
soreness.
Hydration test
Small volumes of dark coloured, smelly urine indicate the need to drink.
Check colour on hydration chart.
Breakfast Meal Choice
Lunch Meal Choice
Su
pp
er M
eal C
hoice
Snack Meal Choice
Suggested Meal Plan for Training Day
9am Corn flakes and semi- skimmed milk, Fruit, 2 slices of toast and jam, 1 glass of fresh juice.
11am Fruit or toasted muffin with jam 1 Pint of water
1pm Jacket potato with prawns and low fat cottage cheese Fruit and low fat fruit yoghurt 1 Pint of water
3pm Fruit or packet of snack-a-jacks Grape and 1 pint of water
5pm Packet of jelly sweets and pint of water
7-8.30pm Training
9pm Pasta, boiled chicken, broccoli, spinach and tomato sauce Low fat fruit yoghurt and 1 pint of water
Suggested Meal Plan for a Typical Match Day
9am 1 glass of fresh juice and 1 pint of water
11am 2 slices of toast with scrambled eggs and tomatoes Fruit and 1 glass of fresh orange juice 1pm Sports drink Jelly sweets or banana Up to match Water and sports drink
After match Milk shake Banana/Jelly sweets/Rice Krispie Squre
5pm Soup and bread roll Chicken, pasta, vegetables in BBQ sauce Bananas
8.30pm 2 slices of toast and jam Water
Conclusion
Quality not quantity - Aim to eat quality forms of nutrients.
Eat snacks which are low in fat and high in carbohydrates.
Drink at regular intervals (15-20mins) during exercise and throughout the day.
Avoid canned vegetables. Opt for frozen vegetables.